Are struggling with trying to suppress your cravings? Then guess what? There are actually foods that can effectively suppress your appetite. If you’re like the majority of people, you’re probably fighting a constant battle with your weight. Whether you want to shed a few pounds, gain weight or just maintain whatever your current weight is, healthy eating can be quite confusing with all the contradictory information out there. Fortunately, for those of you who like to eat, there are foods that can actually help fight hunger attacks, helping you reach your weight goals. When you aren’t feeling hungry you can focus more on eating nutritious foods in the right quantities to reach your desired results. Here are the top ten foods to try: 1. Water It’s as simple and easy as drinking two glasses of water 30 minutes before a meal. In a study dated August 2010, people who drank two glasses of water before a meal, ate between 75 and 90 fewer calories at the meal than those who didn’t drink water. Love that H2O!2. Apples Apples of all varieties and types help suppress hunger. Apples are filled with soluble fiber and pectin, which help you feel full. They also regulate your glucose and boost your energy level3. Almonds Just a handful of almonds are a rich source of antioxidants, vitamin E, and magnesium. According to a study presented at The 2006 Obesity Society Annual Scientific Meeting Almonds have also been shown to increase feelings of fullness in people and help with weight management. The next time you’re feeling puckish snack on almonds for your next healthy snack ! A little note here. They are easier to digest if you soak them in water from the night before. 4. Avocado Full of fiber and heart-healthy monounsaturated fat, avocados suppress appetite when eaten in moderation. In fact, the fats in these fruits send signals to your brain that tell your stomach that it’s full!5. Dark Chocolate Love chocolate but have no self control with it? Try slowly savoring a piece or two of dark chocolate with at least 70 percent cocoa the next time you crave it. Just a little dark chocolate helps to lower your cravings because the bitter taste signals the body to decrease your appetite. Not to mention that the steric acid in dark chocolate helps slow digestion to help you feel fuller longer. 6. Oats This hot cereal is high in fiber and low on the glycemic index, which means it fills you up and takes a long time to digest. Research has shown that diets high in slow-burning carbohydrates like oatmeal suppress the hunger hormone grehlin more effectively than diets high in fat do. In fact, when you eat oatmeal for breakfast, you may find that your appetite is lower at lunchtime. Steel-cut or rolled oats digest more slowly than the "instant" variety do, so it's worth taking a few extra minutes in the morning to prepare your breakfast the old-fashioned way. 7. Eggs When people eat eggs, rich in protein, at breakfast, they felt more satisfied and consumed fewer calories throughout the day, compared to those who ate a primarily carbohydrate meal like a bagel. “Compared to the bagel eaters, overweight women who ate two eggs for breakfast five times a week for eight weeks, as part of a low-fat, reduced-calorie diet, lost 65% more weight, reduced waist circumference by 83%, reported higher energy levels, and had no significant difference in their ... blood cholesterol or triglyceride levels," reports researcher Nikhil V. Dhurandhar, PhD. 8. Beans The fiber in beans increases CCK, a digestive hormone that's a natural appetite suppressant. A research study at the University of California at Davis found that men who ate a high-fiber meal containing beans had CCK levels that were two times higher than when they ate a low-fiber meal. Beans also keep your blood sugar steady, which helps stave off hunger.9. Pine nuts Pine nuts actually contain a compound known as pinolenic acid, which is a polyunsaturated fat that curbs your hunger. They’re also high in protein which helps build strong muscles. 10. Celery Celery is a low density food and this humble vegetable can actually control your appetite. It only has 8 calories per stick but it takes a lot of chewing to digest it. You get more bite per calorie and it feels like you are eating more when you aren’t

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Barbara is a qualified nutritionist offering Health, Nutrition & Lifestyle Counseling. She gives Healthy weight loss advice and promotes the Mediterranean diet. She is the author of the Med Life Diet - creating healthy lifestyle habits and attitudes for life !